Stress is not new to anyone as we all have to deal with it at some point–sometimes every day. It doesn’t matter what your financial status or responsibilities may be; you’ll have to face one form of strain or the other. However, how you deal with it separates a calm and happy version of you from an anxious and edgy one.
If you have ever felt happier and less fatigued after talking with a therapist, then you already know how stress management can make you happier and more productive. De-stressing can be as simple as going out for a walk and enjoying some fresh air after a long day.
Hence, managing pressure is not as difficult as some people make it out to be. Effective management can help you win back control of your life and make you happier.
Try the following techniques if your stress seems to be getting out of control and all you need is a quick relief.
1. Get rid of the stressors
Stress can quickly go from simply being anxious about circumstances around you to becoming something harmful, chronic, and depressing. If you become too accustomed to it, your stressors can gain control over what you do every day, thereby robbing you of things you love in life.
The level of psychological stress you experience can be determined by the intensity of your situation. The stress zone can range from a low to a high one, but how you view the source of the problem plays a big role in determining your response.
Although you may not be able to escape or avoid a strenuous situation entirely, you can still find ways to reduce the anxiety it causes.
To achieve this, start by evaluating the source of the problem and see if you can change the situation, offload some responsibility, relax your standards, or ask for help.
2. Engage in physical activity
Physical activity is a very good tension reliever. You don’t have to be an athlete to pump up those natural neural chemicals like the feel-good endorphins to boost your health and overall well-being.
With regular exercise, you can take your mind off whatever is making you burned out and refocus it on your body. Refocusing on your body’s movements will help you brighten your mood and relieve fatigue.
Simple exercises you can incorporate into your daily schedule include walking, jogging, gardening, house cleaning, biking, weight training, vacuuming, swimming, and any activity that keeps you moving and less strained.
3. Eat healthy
The central nervous system reacts to causes of anxiety by releasing cortisol and adrenaline, which causes physiological changes, some of which may affect the digestive tract.
Usually, acute stress causes loss of appetite; however, when the cortisol hormone is released, it causes cravings for sugar and fat. According to research, high cortisol levels can combine with high consumption of sugar to result in visceral fat deposition around the internal organs. Visceral fat is dangerous as it is associated with metabolic and cardiovascular diseases.
So, to get the physical energy required to deal with pressure and protect your health, you need to consume a nutrient-rich diet. Fortunately, you don’t need to swear off cakes or go vegan to do this—simply include assorted fruits and vegetables in your daily diet.
Part of eating healthy also involves cutting down on caffeine, quitting smoking, and avoiding alcohol and other substances that may temporarily dampen your response to anxiety without solving the underlying issue. Such substances can often leave you with serious health problems in the long run.
4. Practice meditation
Meditation can help you enhance your well-being by giving you the peace, balance, and calmness you need. While meditating, wandering and disturbing thoughts that overburden the mind are common. However, after a while, you will learn to focus on your meditation and what makes you calm.
One of the best things about meditation is that you can practice it anywhere and at any time. Try it on your way to work, at the doctor’s waiting room, or while taking a walk.
Also, meditation comes in different forms, such as:
- Guided meditation (visualization or guided imagery)
- Yoga
- Mindfulness
- Tai chi
- Maitri
- Samatha-vipassana
- Diaphragmatic breathing
- Candle gazing meditation
- Aromatherapy
Deep breathing exercises are easy enough for a start. You can also get an app to guide you on how to go about these mind practices.
5. Take power naps
When you start feeling overburdened, take a twenty to thirty-minute nap around noon to increase your alertness, enhance your cognitive functions, and reduce strain. Early afternoon naps will power you up without interfering with your night’s sleep, leaving you with a throbbing headache, or making you feel groggy.
In addition to power naps, sleep for more than seven hours every night. The more you sleep, the less fatigued you will feel. To encourage a longer bedtime, keep your room at a comfortable temperature, switch off your devices, take a relaxing bath, and calm your nerves with some tea.
6. Manage your time wisely
Making yourself available to everyone and every activity can come at a price. Note that you can’t do everything at the same time, as much as you may want to. Learn to say no, delegate whenever possible, and try not to exceed your emotional and physical limits.
A to-do list at the start of each day will make it easier for you to prioritize your activities without getting overwhelmed. Make yourself a priority and get help if you can.
7. Learn to enjoy the little things
As they say, comparison is the thief of joy. And, unfortunately, all the little things people have become “too obvious” after some time on social media. When we see the perfect picture, such as billionaires on their yachts or people constantly traveling from one country to another, we feel guilty for not having the same.
However, it’s also important to think about those who have less than us. Right now someone is drinking dirty water and doesn’t have anything to eat. It doesn’t mean, however, that you should feel guilty about it. One of the strategies is to just list down a few things that you’re grateful for. It can be anything: a sunny day, a delicious breakfast, a walk in the park, or just a pet by your side.
Pets, by the way, reduce loneliness, and dogs, in turn, encourage physical activity, which, as we’ve already mentioned, is a very good way to relieve tension. Nevertheless, don’t underestimate the power of cats, as they can reduce the levels of cortisol, which results in a better mood.
If you still don’t have a furry companion, it’s time you get one. Choosing between a cat and a dog isn’t easy, but, according to Nuwber, cat and dog owners have some differences, and you can use this information to understand which pet to get.
8. Seek professional help
Facing situations that leave us strained and overburdened every day is tiresome. More so, each one of us has a preferred way of dealing with this. However, for some people, the resultant depressive symptoms call for professional help.
But how do you know when to seek professional help? As a good rule of thumb, you should consult a mental health professional if you feel depressed or anxious for more than two weeks at a stretch.
The Bottom line
Stress can rob you of your sleep, peace of mind, productivity, health, and relationships. Unfortunately, you can’t deny the way your body responds to this issue, hence the need for proper management.
To cope, identify and eradicate stressors, get moving, eat healthy, practice medication, take power naps, manage your time wisely, learn to enjoy the little things, and seek professional help if needed. These tips will make you resilient in your fight against the pressures of life.
Article Submitted By Community Writer
